Public Whiteboard

Components

Strict Pull-ups

Shoulder Press

Metcon

Settings

Workout

Monday, 8/10/20

Box WOD

A: Strict Pull-ups (Establish 1RM (Unbroken))

(5min)

B: Shoulder Press (establish your 10 rep max in 3 sets or less)

Shoulder Press

(10min)
**keep your pace the same on the way up and the way down

C: Metcon (No Measure)

Pull-up Progression/Efficiency.
- Kipping pull-up
- Butterfly pull-up
- C2B
- If you don't have 1 strict pull up/chin up, do:
3 rounds of
30 second Deadhang
3x 4second negative pull-ups
10 Banded bar levers

(10min)

D: Metcon (Time)

For time,
15 rounds of
5 pull-ups
10 push-ups
15 Air squats

(14min)
Compare to 11/25/17

HOME WOD

a: Metcon (AMRAP - Reps)

AMRAP 15
3-6-9-12-15-18-21...add 3 reps each round
Burpee
Air squat

b: Metcon (Time)

For time,
4 rounds of
20 Single arm DB(Water Jug) Snatch, alternating arm
20 KB(DB) Lateral lunge @moderately challenging weight
https://youtu.be/S2nR20stEfM

Whiteboard:

Monday, August 10, 2020

Male Clients